By Take Control Health Coaches

March is National Nutrition Month®, and this year the Academy of Nutrition and Dietetics chose the theme “Put Your Best Fork Forward” which acts as a reminder that each bite counts.

Consider looking at your fork in a new light. Instead of just a vehicle to get food to your mouth without getting your hands dirty, think of it as an asset to keep you moving forward towards a healthy lifestyle. Tackling your nutrition goals one small bite at a time will add up to long term results that last a lifetime, as opposed to radical fad diets that often lead to a return to our old habits once the diet is over.

  • Use your fork to help you make a small change this month!
  • Set your fork down in between bites to help you slow down and cue into your satiety.
  • Dip your fork into high calorie dressing and sauces as opposed to dumping them on your food.
  • Use a fork (or spoon!) to enjoy a healthy, protein rich breakfast each morning.
  • Use an appetizer fork, or small fork, to take smaller bites.
  • Commit to using a real plate and fork for each meal and eat free of distractions – sit at a table, enjoy each bite, and pay attention to your fullness, stop before you are full.
  • Focus on only putting foods on your fork that provide you with energy and make your body feel good.
  • Use your fork to try a new recipe each week. Variety keeps you excited about eating healthy.

Whether you use a fork or spoon, plate or bowl, focus on fruits, veggies, beans, whole grains, and lean protein. Be mindful as you take each bite, enjoy the food free of distractions and really tune into your hunger and fullness cues. Make sure you ask yourself with each bite – what does this do for me? Does it give you vitamins or minerals? Keep you full and satisfied? Give you energy? Satisfy a craving? Provide healthy fats? Don’t forget about taste too! Each bite is an opportunity or chance to keep moving forward toward your goals. So make today your best bite yet.

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